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Lower blood pressure without drugs: Lifestyle intervention

The development of high blood pressureis mainly associated with undesirable living and bad eating habits, such as, obesity and overweight, long-term alcohol abuse, consuming too much sodium, sedentary activities, etc. Therefore. treating high blood pressure is improving living habits and eliminating the risk factors that lead to high blood pressure, then, high blood pressure will be relieved naturally and even cured.  Not eliminating the factors leading to the occurrence of high blood pressure and only relying on drugs to control blood pressure may result in an increasing difficulty to control blood pressure and an increase in drug use, and even refractory high blood pressure. The basis of high blood pressure management is lifestyle changes, which runs through the entire course of treatment of high blood pressure.

There are 8 lifestyle interventions that can lower blood pressure:

1. Lower body weight

The blood pressure increases with the weight increase, because obese or overweight people needs more energy during daily life, so the heart must pump more blood to the body to meet the body’s high demands, this can make your blood pressure rise. Weight reduction is one of the most effective lifestyle interventions for lowering blood pressure.

For hypertensive patients with more abdominal fat, you should also pay attention to your waist, because the risk of developing heart disease increases with your waist.

Ideal waist size:

Unhealthy waist size

Weight loss tips:

See also: Tips for healthy weight loss

2. Healthy eating habits

Diet is an important link in the treatment of High Blood Pressure, maintain a healthy blood pressure should start from your diet. You should have meals on time every day. For supper, eat just 70% full. You should eat a lot of vegetable and fruit, eat foods that are high in dietary fiber, eat less junk food, fried food, processed food, high fat food, high sugar food, salty food and little snack.

Healthy eating habits include:


3. Decrease the Intake of Sodium

Salt is essential to our diet, but for hypertensive patients, salt intake should be strictly controlled, because, people who eat too much salt, easy to suffer from high blood pressure, gastric cancer, stroke, heart disease, chronic kidney disease, osteoporosis and other diseases.

For Healthy people:
The daily Sodium intake < 2000 milligrams

For People with high blood pressure:
The daily Sodium intake < 1200 milligrams

Decrease the intake of sodium, this can lower your blood pressure by 6 to 8 mmHg, which roughly corresponds to one hypotensive drug (one hypotensive drug can lower your blood pressure by 10 to 20 mmHg).

See also: Tips for salt reduction

3. Exercises can lower blood pressure

The Important Role of Exercise in the Prevention and Treatment of high blood pressure. The combination of exercise and hypotensors can decrease and stabilize blood pressure, as well as significantly reduce the risk of cardiovascular diseases.

How Much Can Exercises Reduce Blood Pressure? How Long Can It Last?
Exercises can reduce blood pressure by 8 to 10 mmHg approximately. Half an hour after exercise, blood pressure begins to decline, which can last about 4 hours, or even about 6 to 8 hours if the amount of exercise is relatively large. (Exercise effect varies from person to person)

See also: Exercises to Lower Blood Pressure

4. Drinking heavily is prohibited

Drinking lightly does no harm to human health. Proper drinking, especially drinking some red wine, will be good for angiocarpy. But long-term and excessive drinking, will result in elevated blood pressure and arteriosclerosis, which is one of the risk factors for high blood pressure. Read more...

5. Don't smoke

Smoking can increase your blood pressure; in addition, the carbon monoxide and nicotine in tobacco can damage your vascular wall, which cause your arteries to narrow, lead to raised blood pressure. Second hand smoke can also make your blood pressure rise.

6. Cut back on caffeine

Caffeine is helpful to enhance mental performance and increase blood pressure. People with high blood pressure should keep limited intake of caffeine, such as coffee, strong tea, cola and so on, they contain a lot of caffeine. Especially when patients with elevated blood pressure are under great emotional tension, otherwise the blood pressure will be aggravated, because caffeine and emotional tension together lead to synergy.

7. Relax myself

Tension and anger causes your blood pressure to rise, if things go on like this, elevated blood pressure will damage the blood vessels... Read more...

8. Get enough sleep every day

Ensure adequate rest, sleeping time may be controlled between 7-8 hours. Adequate sleeping time is good for the control of blood pressure the next day... Read more...

Next Page:
Misunderstandings about the use of drugs for high blood pressure

See also:
High blood pressure is a silent killer
Prevention of Low blood pressure (hypotension)
Your blood pressure might change throughout the year
Should patients take hypotensive before their return visits to doctor?
Drugs for complications of hypertension
How to Recognize Antihypertensive drugs Side Effects?
The Antihypertensive Characteristics of Antihypertensive Drugs and the Target People
Masked hypertension (high blood pressure)
How do Hypertensive Patients Lower Blood Pressure Stably?

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